CrossFit Ktown - CrossFitA): Metcon (No Measure)Coach-led shoulder prep and warm-upB1): Ring Push-ups (5 max rep sets, rest 1 min)B2): Pull-ups (5 max rep sets, rest 1 min)B3): Banded Glute Bridge (5 sets of 6 reps w/ 2 sec pause at top, rest 1 min)Band spanning rig using J-cupsC): Metcon (Time)300 DU for time, every [...]
CrossFit Ktown - CrossFitPre): Metcon (No Measure)Coach-led hip mobilityA): Back Squat (5RM; then 2 more sets of 5 @ 90%)B): Metcon (AMRAP - Reps)EMOM 12 (Practice): odds - 10/12/14 DB PP evens - 10/12/14 V-ups
CrossFit Ktown - CrossFitFX A): Sumo Deadlift (Build to tough 5; then 80% for 4 more sets of 5)SP A): Clean and Jerk (Build to 3+1RM; then 90% for 2 more sets of 3+1)B): Mental Anguish Row/Swing/Burp (2 Rounds for time)200m row 15 KBS 70/50lbs 10 burpees 15 KBS 200m row walk rest 6-8 min, [...]
